The London Spine Unit, one of the most prestigious in the United Kingdom, considered by many as the first in the country and a pioneer in the treatment of many ailments, recommend a series of stretching and strengthening exercises that relieve and reinforce our backs. They are very simple exercises that we can do at home.

-Foot to the chest: Lying on your back with your feet resting on the floor and your knees bent; bring one knee to your chest with your hands. Hold the position for 15 to 30 seconds and change legs. Repeat the exercise about 10 times with each leg.

-Feet to the chest: It is an exercise very similar to the previous one, with the only difference that instead of alternating the legs, we put them together and try to approach the chest at the same time.

-Lying on your back, with your feet resting on the floor and your knees bent; join both legs, so that they are a single block. Keep your shoulders always on the floor throughout the exercise; turn your hips to be in touch with both knees to one side and another of your body. Repeat the exercise 5 times for each side.

-We start the exercise in the same position as the previous ones. Lying on your back with your feet planted on the floor and your knees bent, we raise the gluteus of the floor a few centimeters and hold the position for 5 seconds. We relax supporting again on the floor and tighten the abdomen as if to touch the navel to the floor. We hold the position for a few seconds and relax, to start the full movement again. Repeat the exercise at least eight times and go increasing the repetitions as you can.

-On your knees and resting your hands on the floor, as if you were on four paws, push your lumbar and abdomen to the floor, while you raise your head and shoulders. Then perform the opposite movement, raise your abdomen and lumbar as if wanting to touch the ceiling. Repeat the exercise at least 8 times.

-Sitting on the floor, with one leg stretched across the other leg above the knee to pose the foot of the leg crossed on the floor. Grab the knee of the crossed leg with the elbow of the opposite arm and pull it backwards. Hold the position for at least 10 seconds and repeat with the opposite leg. Do the exercise at least three times with each leg.

-Sitting on a stool with your back straight, try to pull your shoulders back, hold your posture for a few seconds and return to your normal position. Repeat the exercise 8 times.

Essentially Medical Mr Mo Akmal  researchgate  bbc2

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